We all know the frustration of working hard to maintain a healthy body weight, only to step on the bathroom scale and see the numbers going in the wrong direction - or not quickly enough in the right direction!
Here are 6 truths about those annoyingly normal daily weight fluctuations:
1| Scale weight is not a true measurement of your health. It is simply one of many variables you should be taking into account to determine if you are approaching or maintaining your optimal body weight.
2| When you wake up after fasting - usually for around 12 hours, you're completely dehydrated and at your lowest weight of the day. This is why it’s recommended to weigh yourself first thing in the morning after you’ve voided, and before you eat or drink anything.
3| Speaking of voiding… you can experience daily weight fluctuations of 1-3+ lbs due to waste that could be lingering in your large colon. Who knew poop could be so heavy?
Be sure to keep the bowels moving with plenty of fluids, plant-based fibre and targeted supplementation, if necessary.
4| Your scale doesn't just weigh fat. It weighs muscle, bone, organs, water, and as you just learned - poop!
When you lose weight, it doesn't necessarily mean that you've lost body fat as the average bathroom scale has no way of telling you what bodily tissues you've lost. Weighing “skinny” on the scale does not always translate into healthy off the scale.
FACT: The more muscle you have the more energy your body burns, even when you're just sitting around - due to the fact that it’s a metabolically active tissue. That's one reason why a fit, active person is generally able to eat more than say the chronic dieter who is unknowingly breaking down and losing muscle.
5| Likewise, the scale can't tell if you've gained muscle.
Building muscle makes it possible to drop clothing sizes (and lose inches) without a significant change, if any, in scale weight.
THINK OF IT LIKE THIS: a pound of muscle is like a small, compact brick, whereas a pound of fat is like a bulky, lumpy pillow. So that's why when you gain muscle and lose fat, your figure appears slimmer and more firm - but your scale weight may not change much.
6| For all the ladies out there...it's not you, it's your HORMONES!
Some women can gain up to 10 lbs right before or during their period. No joke. This is because of the natural drop in Progesterone just before your period often causes digestive issues like water retention and constipation. And, let’s not forget how heavy poop can be!
Our bodies also tend to lose Magnesium in the days before menstruation, which drives our Insulin levels up leading to an increase in food cravings - especially for sugar.
Insulin is a hormone made by the pancreas that keeps blood sugar levels in check but is also considered a fat storage hormone.
THE BOTTOM LINE: these yo-yoing numbers have nothing to do with your long-term progress and they are just part of the overall health optimization journey.
Simply do your best to maintain an overall healthy lifestyle and understand that daily weight fluctuations are completely normal!
“The scale can only give you a numerical reflection of your relationship with gravity. That’s it.
REFERENCES: New Health Guide: Weight Gain During Period
A little self-criticism is a normal shared human mental pattern, and can even be healthy for the most part. But, we can also just as easily open the door to that overly vocal “negative nelly” voice in our head.
However, if your negative voice is preventing you from doing what you want or need to do in your life, then it has to get booted back out the door. This kind of mental chatter has no right to set up shop in your mind.
Deeply held negative beliefs, especially when they’re firmly rooted in your unconscious, stress you out, damage relationships and can greatly limit your potential for health and happiness.
If you’re sick of having the same old conversation with negative nelly, then be sure to try some of the ideas I’ve outlined in this article on how you can shift away from this damaging mindset, and finally release yourself of these limiting beliefs.
What are limiting beliefs?Limiting beliefs are the little, but persistent voices that convince you that you can’t be or do or have something due to a perceived inadequacy in some area of your life or personality.
Your negative nelly narrative usually goes something like this:
I won’t ever be [this]…
I can’t do [that]...
I don’t have [this]...
I don’t deserve to be/have [this]...
And, one really common one that comes up for many people...
I am not good enough.
Let’s change up the narrative you may have been having with yourself for a very long time!
Overcoming negative self-talk and releasing limiting beliefsYour limiting decisions have shaped everything you do, and they have likely prevented you from seeing opportunities and maybe even discouraged you from trying some things at all.
The good news is that it’s totally possible to permanently change a long-held belief -- even the ones that are lifelong.
You only perceive what you believe, so your beliefs shape the very world you live in.
But, when your limiting beliefs come into question, your whole world can experience a shift for the better.
Here are a few ideas to help you silence your inner critic for good!
When you find yourself feeling “stuck”, or repeatedly spinning your wheels on the same speed bumps that life might be throwing your way, it’s always a great idea to seek out the help and guidance of a life coach, counselor or therapist.
In addition to that, there are several things you can do on your own, in your own time and space...
→ The first step to releasing limiting beliefs is to shift your thinking into AWARENESS
Time to bring those disempowering thoughts out of hiding! Once you do that, know that you have choice.
However, just simply being aware or having knowledge of them is not enough, it’s just the first step. You must understand and truly believe that you have a choice about how to react to stressful situations.
→ Possible thinking, not just positive thinking
Your mind is a powerful thing, and when you fill it with thoughts of what’s possible (not just positive), your mindset will start to shift.
When you believe something IS possible, you will notice options and opportunities coming up for you that would simply not have be noticed if you did not believe it was possible.
With repetition, your positive feelings will intensify, the new neural connections will strengthen, and you’ll start to notice just how awesome this new “win” really feels!
Reminding yourself often of these little wins can further shift your mindset and help you embrace the bright side of your perceived “failures” or shortcomings. It also helps to simply accept that you are perfectly imperfect, just the way you are!
→ If you wouldn’t say it to your friend, don’t say it to yourself
Your limiting beliefs are assumptions you make about reality that often aren’t true. They aren’t helpful, and they certainly don’t serve you or the goals you want to achieve.
Ask yourself: would I say these negative, hurtful and unsupportive words to a friend?
→ Adopting empowering beliefs such as:
“It is not my job to please everyone else.”
“Just be me. There will never be anyone else like me.”
To swap out your limiting belief with a more empowering one, you’ll need to play a little mind game:
Convince yourself that the value you thought you were getting from the former limiting belief isn’t worthwhile, and that your new empowering belief can serve to fill this void.
→ Take some time and space that’s all yours
Ensure that you are creating space in your life for these new empowering beliefs. Take action and get into the habit of using your new beliefs as often as possible until they begin to feel comfortable, familiar and routine to you.
Just remember - you have the ability to harness the power of the possible! Overcoming negative self-talk and releasing yourself of limiting beliefs takes commitment, introspection and a good dose of self-confidence to make the necessary changes stick.
There’s the old saying that we view ourselves through a much harsher lens than the rest of world does. So, let’s try to bring our own lens back into focus.
Health.com: 9 Ways to Silence Your Inner Critic
Thrive Global: What are Limiting Beliefs and What Causes Them?
IQ Matrix: The Complete Guide on How to Overcome Your Limiting Beliefs